#SQUATLIFE 17.0

MONDAY -- BACK SQUAT + BENCH PRESS WARMUP  Walking Lunges: 3-5 minutes Bike: 5 minutes   BACK SQUAT -- WORK TO A 1 REP MAX *With 5 second pause *Weeks 1 & 3: No Belt | Weeks 2 & 4: With Belt   INCLINE BENCH PRESS -- ALL WEEKS Week 1: Barbell ; 1 Rep max with 5 second pause Week 2: Dumbbell ; 10 Rep max Week 3: Barbell ; 1 Rep max with 5 second pause (narrow grip) Week 4: Barbell ; 1 Rep max with no pause (regular grip)   CHEST ACCESSORY -- 5 SET SUPERSET Ring Push-ups: 15 reps Dips: 15 reps   GPP -- 5 SET SUPERSET Glute Ham Raises: 10-15 reps Weighted Reverse Hyper: 15 reps Ab Rollouts: 15 reps with pause Strict Toes to Bar: 10-15 reps *No Reverse Hyper, then do 15-20 Band Good Mornings   WALKING LUNGES *800-1200m (Add weight if needed)  

TUESDAY -- OLY + CONDITIONING WARMUP  Walking Lunges: 3 minutes Lateral Raises: 1 set of 50 reps light Handstand Holds: 2-3 sets of 30-45 seconds against wall *Sub Hanstand Holds with holding dumbbells overhead   FRONT SQUAT -- WORK TO A 1 REP  MAX *No Pause *Use Belt + Wraps   BEHIND THE NECK STRICT PRESS + PUSH PRESS *6 sets of 2 reps each (both behind the neck) *Start light and progress up   SNATCH -- 1 REP MAX ALL WEEKS Week 1: Power Snatch + Hang Power Snatch Week 2: Hang Snatch (catch in the bottom of a squat) Week 3: Power Snatch + Full Hang Snatch Week 4: Regular Full Snatch   **ALTERNATIVE TO OLYMPIC WL** Week 1: Strict Press ; 1 Rep Max (in front) Week 2: 10 Rep Max with Dumbbells Standing Week 3: Strict Press ; 1 Rep Max (behind head) Week 4: 8 Rep Max with Dumbells Standing   SHOULDER ACCESSORY -- 4 SET SUPERSET Reverse Fly: 15 reps Dumbbell Full Frontal Raises: 15 reps   GPP -- 5 SET SUPERSET Glute Ham Raises: 10-15 reps Weighted Reverse Hyper: 15 reps Ab Rollouts: 15 reps with pause Strict Toes to Bar: 10-15 reps *No Reverse Hyper, then do 15-20 Band Good Mornings   SLED WALK *800m with Moderate weight

WEDNESDAY -- CHEST + BACK WARMUP -- 3 SET SUPERSET Push-ups: 15-20 reps Wide-grip Pulldowns: 15-20 reps Then, Walking Lunges: 3 minutes   BACK SQUAT -- 1 REP MAX *With 10 second pause *Weeks 1 & 3: No Belt | Weeks 2 & 4: With Belt   5 SET SUPERSET Standing Dumbbell Press: 20/15/12/10/8 Heavy Seated Rows with pauses: 12-15 reps   5 SET SUPERSET Flat Barbell Bench Press: 28 Method 1 Arm Dumbbell Rows: 8 reps each arm **28 Method: 7 regular, 7 SLOW, 7 half reps from bottom, 7 half reps from top**   5 SET TRI-SET Ring or regular dips: 5-8 reps Weighted Underhand Grip Pulldowns: 15-20 reps Deficit Push-ups: 15-20 reps (hands on a 4" deficit)   GPP -- 5 SET SUPERSET Glute Ham Raises: 10-15 reps Weighted Reverse Hyper: 15 reps Ab Rollouts: 15 reps with pause Strict Toes to Bar: 10-15 reps *No Reverse Hyper, then do 15-20 Band Good Mornings   WALKING LUNGES *400-800m Weighted if needed

THURSDAY -- DEADZ DAY WARMUP Walking Lunges: 3-5 minutes Bike: 5 minutes   FRONT SQUAT -- 1 REP MAX *5 second pause *Weeks 1 & 3: No Belt | Weeks 2 & 4: With Belt   DEADLIFT -- 2 REP MAX ALL WEEKS Week 1: Conventional stance ; 4" Deficit (Stand on a 45 lb. Bumper Plate) Week 2: Sumo stance ; Pause at knee for 3 seconds for both reps Week 3: Conventional stance ; Regular reps Week 4: Sumo stance ; Regular reps   LEG KILLER -- 3 SET TRI-SET Kettlebell Front Rack Step-ups: 10 reps each leg Kettlebell Split Squats (foot up on bench): 10 reps each leg 1 Arm Kettlebell Front Squats: 10 reps each side   GPP -- 5 SET SUPERSET Glute Ham Raises: 10-15 reps Weighted Reverse Hyper: 15 reps Ab Rollouts: 15 reps with pause Strict Toes to Bar: 10-15 reps *No Reverse Hyper, then do 15-20 Band Good Mornings   SLED DRAG (FACE SLED) *400-800m with Moderate Weight

FRIDAY -- OLYMPIC + IMBALANCE WORK WARMUP Walking Lunges: 3 minutes Lateral Raises: 1 set of 50 reps light Handstand Holds: 2-3 sets of 30-45 seconds against wall *Sub Handstand Holds with holding dumbbells overhead   BACK SQUAT -- 1 REP MAX *Use Belt + Wraps and get after it   CLEAN -- 2 REP MAX ALL WEEKS Week 1: Power Clean + Hang Power Clean Week 2: Hang Clean (catch in the bottom of a front squat) Week 3: Power Clean + Hang Clean Week 4: Full Clean *Full Clean = catch in a full front squat   **ALTERNATIVE TO OLY LIFTING** OVERHEAD WORK -- WORK TO A 2 REP MAX Week 1: Push Press | Pause 3 seconds in the dip (bending of knees) Week 2: Push Press | No Pauses Week 3: Push Jerk | Pause 3 seconds in the dips and in the catch position Week 4: Push Jerk | No Pauses   IMBALANCE WORK -- 3 SET SUPERSET 1 Arm Farmer's Carry: 200m (100m each arm) Double Overhead Dumbbell Carry: 200m Face Pulls: 20 reps   STABILITY -- 3 SET SUPERSET Reverse Fly: 15 reps 1 Arm Rows: 10 reps each arm   GPP -- 5 SET SUPERSET Glute Ham Raises: 10-15 reps Weighted Reverse Hyper: 15 reps Ab Rollouts: 15 reps with pause Strict Toes to Bar: 10-15 reps *No Reverse Hyper, then do 15-20 Band Good Mornings  

SATURDAY -- PUMP + DEADLIFTS WARMUP Walking Lunges: 3-5 minutes Bike: 5 minutes   FRONT SQUAT -- 1 PAUSE + 1 REGULAR REP *Work to a heavy set of 1 pause rep + 1 regular rep *Choice of belt   DEADLIFT -- 2 REP MAX ALL WEEKS Week 1: Sumo stance ; through bands Week 2: Conventional stance ; 4" deficit (stand on a 45 lb. bumper plate) Week 3: Sumo stance ; Rack or off blocks Week 4: Conventional stance ; through bands   5 SET TRI-SET  Dumbbell Flat Bench: 20 reps Underhand Grip Barbell Rows: 15 reps Standing Dumbbell Press: 15-20 reps   5 SET TRI-SET Wide-grip Pulldowns: 15 reps Full Lateral Raises: 15 reps Incline Dumbbell Bench Press: 15-20 reps   5 SET QUAD SET Forehead Curls: 15 reps Rope Pushdowns: 15 reps Preacher Dumbbell Curls: 15 reps Skullcrushers: 15 reps   GPP -- 5 SET SUPERSET Glute Ham Raises: 10-15 reps Weighted Reverse Hyper: 15 reps Ab Rollouts: 15 reps with pause Strict Toes to Bar: 10-15 reps *No Reverse Hyper, then do 15-20 Band Good Mornings   WALKING LUNGES *800m Weighted

SUNDAY -- MOBILITY + RESET Get outside for a bike ride, jog, etc.   FRONT SQUAT  *Take a quick single with 60-70%   GPP -- 2-3 SET SUPERSET Band Good Mornings: 15 reps Ab Pulldowns: 15 reps Ab Rollouts: 15 reps   MOBILITY WORK